The Simple Art of Journalling

Journalling is a powerful, therapeutic tool that allows you to express your thoughts, process emotions and gain clarity. It’s a simple practice, but the benefits can be profound, from boosting creativity to improving mental health.

I had always loved the idea of journalling but battled, and still do, with a consistent journalling practice.  But I have tried and when I have been more consistent it really does act as a place to let go.  There is also something about the art of writing with a pen on paper that really allows for release.  I also realised that I used to hold back in case someone read my thoughts but now I don’t care and it has been very freeing.   It’s a place to be honest about your true inner most thoughts and feelings and it can really help to have some journalling prompts or questions to set you in the right direction if you are feeling stuck.  Look on the Resources page on my website under Journalling prompts for some ideas.

Here’s a guide to getting started with journalling and six ways to begin the practice.

What is Journalling?

Journalling is the act of writing down your thoughts, feelings and experiences. It can be structured or free-form, but the purpose is to release your thoughts onto paper (or digital format) and gain insights into your inner world.  Your own private space to let loose.

Free writing

Free writing is simply writing whatever comes to mind without judgement or structure.

It’s a great way to get started, as it allows your thoughts to flow naturally without any pressure.

How to Start:

Set a timer for 5-10 minutes.

Write continuously without worrying about grammar or structure.

Let your thoughts flow freely and don’t censor yourself.

Gratitude Journalling

Gratitude journalling focuses on recording things you’re thankful for.  This practice has been shown to boost mood, improve mental well-being and reduce stress.

How to Start:

Write down three things you’re grateful for every day.

Be specific, acknowledge small moments of joy or people who have made a positive impact.

Reflect on how these things make you feel.

Prompted Journalling

Using prompts gives you structure and focus for your journalling practice. Prompts can guide your reflections and help you dive into deeper thoughts and emotions.

How to Start:

Find a list of journalling prompts (e.g., “What’s on my mind today?” or “What’s one thing I can do for myself today?”).

Choose a prompt each day or week and write in response.

Allow yourself to explore the prompt fully without rushing.

Bullet Journalling

Bullet journalling is a simple, customisable way to track your goals, habits and tasks.

It combines journalling with organising and planning, which can help you stay focused and productive.

How to Start:

Set up a notebook with sections for your goals, to-do lists and daily reflections.

Use symbols (bullets, dashes, checkmarks) to mark different types of tasks and thoughts.

Experiment with layouts and trackers to see what works best for you.

Emotional Expression Journalling

This practice involves writing to process emotions, especially those that are difficult to express or understand.

It can help release pent-up feelings and bring clarity to emotional experiences.

How to Start:

When you’re feeling overwhelmed, sad, or frustrated, write down what you’re feeling.

Don’t worry about punctuation or spelling, let it be raw and unfiltered.

Reflect on your emotions afterward to gain insights or release tension.

Reflective Journalling

Reflective journalling helps you gain clarity on your experiences and learn from them.  It’s especially useful for processing your day, tracking your progress or gaining perspective on challenges.

How to Start:

At the end of each day or week, write about your experiences.

Reflect on your actions, feelings and any lessons learned.

Ask questions like, “What went well today?” or “What could I do differently next time?”

Tips for Successful Journalling

Be consistent: Set aside a regular time for journalling, even if it’s just a few minutes each day.

Don’t judge yourself: Let your writing be free of self-criticism, there’s no “right” way to journal.

Spoil Yourself:  Choose a beautiful journal you are excited to open every day.

Create a quiet space: Find a peaceful, comfortable space where you can write without distractions.

Experiment: Try different types of journalling and see what resonates with you.

Final Thought

Journalling is a simple yet profound practice that can help you clear your mind, improve emotional well-being and foster personal growth. Whether you choose free writing, gratitude journalling, using prompts or all of these, the key is consistency and honesty.

Start small, be patient with yourself and let the process be a creative and healing experience.